Should you exercise while pregnant, and if so, how much exercise is appropriate? Many women who become pregnant feel pressured to stop exercising by their parents or older relatives. Others would like to start an exercise program but are afraid to harm the baby and risk a miscarriage.
Physical activity, at a moderate level, is not usually harmful to mother or fetus. It has the following potential benefits during pregnancy:
- better circulation, less swelling
- better digestion (including less constipation)
- reduced leg cramps and varicose veins
- reduced backaches, muscle and joint soreness
- increased stamina and easier recovery after giving birth
Most women who are already exercising before they become pregnant can continue to do so, but the intensity of the workout may need to be reduced. The second trimester is the best time to start a new program for women who are were not active before pregnancy. Discuss it with your doctor first then start slowly.
Following are some general safety guidelines:
- If it hurts, don't do it! Also stop if you are feeling tired.
- Exercise at a comfortable pace. You should be able to carry on a conversation during exercise.
- Avoid hot, humid weather and getting overheated. Drink plenty of fluids before, during and after exercise. Avoid hot tubs and saunas.
- Spend time to warm up and cool down properly.
- Avoid jerking, jumping, jarring, bouncing movements and any activity with sudden stops and starts. Your joints are less stable and you are more susceptible to strains and sprains.
- Avoid exercises where falls are possible: ice skating, in-line skating, downhill and cross-country skiing. If you have a high level of expertise in these sports, you may do them with caution, realizing a risk is involved.
- Avoid water-skiing, parachuting and scuba-diving.
- After the fourth month, do not exercise while lying on your back as the blood supply to the uterus can be cut off.
- Watch for separation of the main abdominal muscle. Abdominal strengthening exercises may have to be changed or stopped if this happens.
Here are some ideas for exercises through pregnancy:
- Exercise moderately three to five times a week.
- Find an exercise you enjoy doing.
- Consider brisk walking: it is low impact, it can be continued after the baby is born, it can be done at a convenient time and you can do it with your spouse or with a friend.
- Swimming is a great pregnancy exercise as the water supports the weight and balance problems are greatly reduced. Water aerobics are also good.
- Consider using a stationary bicycle. The changes in balance may cause falls when bicycling outdoors.
- Low-impact and step aerobics can be continued but certain movements should be avoided (high knees, exaggerated movements, high kicks, jumping movements). Some fitness instructors have received special training to help them adapt their classes to suit pregnant women.
For more information on being active in pregnancy or for a copy of the PARmed-X for Pregnancy contact the North Bay Parry Sound District Health Unit at 474-1400.
Adapted from the former Muskoka- Parry Sound Health Unit.
June 2005
14 Mar 2008 15:18:55 -0500
|
